So if you’re struggling to grow your hair to the length you’d ideally like, we’ve rounded up the advice you need to know, alongside the best vitamins for hair growth that you should have on your nutritional radar…
What to do before you take any vitamins or supplements
“Before taking supplements, it’s important to make sure you have a balanced diet, and if you’ve noticed hair loss or brittle hair ask your GP, dermatologist, or trichologist to arrange a blood test to check for common nutritional deficiencies,” advises Kate Holden, consultant trichologist at Noughty Haircare.
Also, make sure the combination of vitamins you take don’t counteract or interrupt each other. “Some vitamins and minerals have an impact on each other so it’s important to be aware of this if you are targeting a specific vitamin or mineral,” says Kate. “For example, vitamin C can help to increase iron absorption, whereas zinc can inhibit iron absorption. Fat soluble vitamins are best absorbed with a meal containing fat, too, so timing can be important,” she says.
How to work out what vitamins and supplements you might need
“In terms of what supplements to take, it varies from person-to-person,” says Anabel. “Everyone’s diet is slightly different, as are health and gut absorption factors,” she adds.
If you’re menstruating
“People who menstruate are likely to benefit from a supplement containing iron, vitamin C (which helps with iron absorption), L-lysine (which helps the body to store iron) and Vitamin B12,” says Anabel
If your experience excessive hair shedding
“Iron and ferritin (stored iron) deficiency are one of the most common causes of excessive daily hair shedding in women,” says Anabel.
If you’re looking for something more general
“Vitamin D3 is another supplement ingredient everyone, including men, should look out for as Vitamin D deficiency is incredibly common, and it can impact hair growth cycling; every hair follicle has a Vitamin D receptor,” explains Anabel. However if you’re looking for one catch-all supplement, “for most people a general multi-vitamin is fine,” says Kate.
Water soluble vitamins
“Vitamin C and the B vitamins make up the water-soluble vitamins,” says Kate. “These are vitamins that we don’t store in the body, and any excess is washed out [when you pee]. This means that we need to consume them regularly, and that they are less likely to cause issues if taken in high doses. They aren’t inert though, and taking very high doses can lead to harmful side effects,” she warns.
Vitamin B
“B vitamins play a critical role in hair and skin health, as well as being necessary for the nervous system and in reducing the effect of stress on the body. B2 (riboflavin), B3 (niacin), B9 (folic acid) and B12 (cobalamin) are of particular importance as deficiency can result in anaemia leading to hair loss,” says Kate.
Vitamin B7 (Biotin)
Biotin helps the body metabolise proteins, fats and carbohydrates, converting food to energy,” explains Anabel adding, “it is important to note that Biotin deficiency is rare, and taking a pure Biotin supplement is not going to stop a hair loss issue, unless it’s due to a biotin deficiency.” Kate agrees noting “there’s limited evidence that supplementing above the recommended dietary allowance has any effect on improved hair and nail growth, but as it is a water soluble vitamin, it shouldn’t cause any harm if you’d like to incorporate it into your routine.” Foods rich in biotin include eggs, fish, meat, seeds, nuts, sweet potato, broccoli and cauliflower.
Vitamin B12 (cobalamin)
“Vitamin B12 helps your body metabolise amino acids (which are the building blocks of hair), and helps keep your red blood cells healthy, allowing them to supply adequate oxygen to your tissues, including your hair follicles,” explains Anabel.
Vitamin C
There are few studies that prove significant correlation between vitamin C and hair growth, however “vitamin c helps form red blood cells [which carry oxygen around the body] and this is needed for the absorption of iron,” explains Kate. Vitamin C also helps “maintains healthy skin and bones and helps with wound healing. It is also associated with protein metabolism, the synthesis of collagen and has antioxidant properties,” adds Kate. It also “contributes to collagen formation,” says Anabel.